Chair Yoga

When on an airplane, the instructions given by the flight attendant always include something like "Put on your own oxygen mask first before assisting others." Have you noticed the far-reaching wisdom behind that directive?

How can we be of assistance or service to others if we're "out of air" ourselves? Taking care of ourselves can easily slide into the background when we're responsible and involved in giving care to those who rely on us, but caring for ourselves is basic to our ability to be of value to others. If we aren't taking care of ourselves, how can we effectively care for anyone else?

A tired helper is more likely to be impatient, less aware and, certainly less focused. Yoga is a valuable and supportive practice, not only for the caregiver, but for the care receiver, as well. If all parties are relaxed, peaceful, and feeling empowered, the interaction between them will be much clearer, more heart-connected, and more effective. Yoga is a simple, yet powerful path to opening awareness, focusing power, and instilling serenity.

For the caregiver, a yoga practice not only enhances our sensitivity and instills a sense of steadfast calm, but gives us the physical and emotional steadiness and strength we need to be of responsive and compassionate service. Conscious breathing (pranayama), health-enhancing poses (asana) and calming meditation techniques are the foundation of a yoga practice. Together, they can provide a base for the caregiver to rely on, to touch into, and to bring them back to a calm physical, emotional and psychological core. When the going gets rough, we need only to "put on our own oxygen mask", breathe deeply, and touch back into the serenity we experience through yoga.

For the recipient of care, yoga can encourage a sense of personal control that is empowering and reassuring. Yoga is adaptable to everyone's level of ability. I like to tell my anxious beginning students, "If you're breathing, you can do yoga." Even those who are bedridden have control over their breath. Their breath may be shallow and labored, but they can still be encouraged to "breathe a little deeper with each inhalation." The benefits of oxygenating the body, even a little bit more, will bring them a sense of peace and relaxation.

Adapting the poses to the patient's level of ability requires a creative mind and an enthusiastic attitude. Yoga can be done lying in bed or sitting in a chair. Chair yoga is a very safe place to start, both physically and psychologically. A few seated beginning poses can still build strength, increase circulation and oxygenation. Begin to introduce yoga gently; any yoga is better than no yoga at all. Success in yoga isn't measured by the level of ability to perform a pose, but by a positive attitude and experiencing the benefits of doing the pose at an appropriate level for the yoga student. Being an encouraging and supportive caregiver who is guiding and cheering the patient through a yoga routine can bring him or her to new levels of psychological optimism and physical well-being.

For the care receiver:
Yoga poses can be done gently; just simple stretches along with conscious and deep breathing are effective and powerful. Try them yourself and feel the results in your own body. Here are a few examples from our "Sitting Fit Anytime" video:

Sit up straight toward the edge of your seat. Cross your right leg over your left.

Place your left hand on the inside of your left knee.

Inhale deeply as you raise your back arm overhead and twist to the right; exhale as you bring your right elbow or shoulder around toward the back of your chair.

Take 3 to 5 full breaths. Lift through the crown of your head as you inhale and twist a little deeper as you exhale. Keep lengthening your spine.

To unwind the twist, inhale as you raise your back arm overhead and come back to center on the exhalation.

Repeat for 3 to 5 breaths on the other side.

Benefits:

Massages organs of digestion and elimination, relieving constipation and indigestion, releases back strain and tension, and relaxes the nervous system

Creates flexibility in the spine

For those in bed:

Breathing for Relaxation

Lying on your back with your legs slightly elevated, place your right hand over your heart and your left hand in front of the arc of your ribcage, over your stomach. Close your eyes, take a long, deep breath and focus on your breathing rhythm.

Take another deep breath counting to three, four or five as you inhale and exhale for the same count.

Create a consistent breathing rhythm.

Focus on your heart lifting and your ribcage expanding as you inhale.

Notice your chest drop and your ribcage contract as you exhale.

When your breathing rhythm feels comfortable, inhale deeply for a comfortable count and hold your breath gently for the same count, then exhale to the same count.

Repeat as often as desired, consciously feeling and deepening your breath.

Benefits:

Relaxing, centering, calming, energizing

Increases oxygenation throughout the body and strengthens the respiratory system

Lowers blood pressure, detoxifies, and cleanses the body

Triggers the "relaxation response"

Stretches

Lying on your back without pillows under your head or legs, stretch your right arm out to the side with the palm of your hand facing the top of the bed.

Walk your shoulders toward each other to support your neck and slowly raise your legs overhead.

**The back of your neck should not be touching the floor!

Your body weight should be on your shoulders, not on your neck or head.

Try to keep your legs together.

Breathe deeply. Stay up as long as you comfortably can.

If you can't straighten your legs, you can let your knees rest on your forehead or you can place your feet against a wall behind you. You can also do the alternative, "Legs up the Wall" pose described below.
Benefits:

Increased circulation to the upper body, the heart, lungs, brain, endocrine system

Relieves pressure in the legs, good for varicose veins and swelling in the legs

Brings circulation to the abdominal organs, cleansing, revitalizing them

Improves digestion and elimination.

Legs up the Wall Alternative
You can get similar benefits by lying on your back with your buttocks against a wall and stretching your legs up the wall. If it's too much of a stretch for your hamstrings, move your buttocks slightly away from the wall. You may also place a folded blanket under your lower back for support. Rest, breathing gently, for about 10 minutes.

Enjoy your yoga!

Susan Winter Ward is an internationally recognized certified yoga instructor who has created the "Yoga for the Young at Heart" Collection; accessible yoga programs in books, videos (VHS & DVD), CDRom, audios and on TV, offering inspiration and instruction for a healthier life through yoga. For more information, go to www.yogaheart.com or call 800-558-YOGA (9642).